Losing Control & Feeling Guilty, Need to Get Back on Track

GeauxL

I started my weight loss journey a little over a year ago & have lost around 100lbs, I’ve got about 15 more to go. I am very proud of that & did it by eating heathy & exercise. I was really strict for the first 6 months or so, did not cheat or anything. I relaxed a little, a cheat meal/day once a week or 2-3 times a month but that was it & was still losing weight & getting compliments . Over the last 2 months, the weight loss has slowed down to a “drip” & my cheat days have increased to 1 or 2 days of the weekends. I haven’t gained weight in this time but stayed pretty much the same, lost .5lbs over the last month. Lately I feel like I’ve lost control; it’s like once I cheat, I can’t reign it back in & one meal turns into 2 days of falling off the wagon. And when this happens, I just feel like I’m spiraling & just can’t control myself. Then when it’s over, usually Sunday’s is when I jump back on the wagon full force, I feel so much shame & guilt. I’m just scared that I’m going to fall back into my old habits of unhealthy eating & my cheat days will become habit. And I know I feel & look so much better than when I was heavy & I want to continue losing weight but I just don’t know how to regain my mindset of success & it scares me. I don’t want to fall back into unhealthy eating & honestly, even when I do cheat, it isn’t “satisfying” anymore. It’s like I’m doing it & not even enjoying what I’m eating & I know I shouldn’t be doing it.
I guess what I’m asking is, has anyone else fallen into this pattern? If so, how did you rebound? What did you do to get back on track? Is this “normal” with people who’ve lost a lot of weight & been dieting a long time? Thanks.

88olds

Rethink.

I’m down about 110lbs and it’s been gone for years. I’ve never thought of myself as on or off any wagon. I’ve never thought of myself as cheating. Oh, I’ve eaten over my number a lot of times. But because I kept tracking my intake no matter what, I never looked on it as cheating. I’ve made bad decisions, bad plans, mental lapses, even math mistakes, lots of ways to go over your number. But the only real way to cheat is to abandon the process.

You’re wise to be concerned. Read this board much and you soon see that regaining is a real problem. I urge you to ditch the diet mindset.

Start over from here. Calculate a moderate calorie deficit aimed at losing no more than 1 lb per week. Make a plan. And try to hit your number. Keep your food diary no matter what, good bad or ugly. When you get a downward trend going, ask yourself if you can see yourself living like this long term. If not, what adjustments can you make to make your life more livable.

A good number on the scale isn’t worth much if your life stinks when you get it. Try for a soft landing at your goal, not a headfirst crash.

losergood2011

think of this as a lifestyle change - if the diet you are on is not going to be doable the rest of your life then it is time to rethink it. What is it you like about cheat days? for example - I had Cheetos yesterday - it was one small bag - no biggie. I don't think of it as a "cheat" I think of it as I had a bag of Cheetos - so I had no carb at dinner. shrug. Was it the best choice? No but it was a choice.

You have done great!! you've lost a whole person!! That is amazing! What do you like about this lifestyle you now have? what do you not like? How can you find a good balance?

You can do it - you just need a reset :-)

cookster82

I don't have advice for you, but wanted to comment because I felt like I was reading my own thoughts. I go through similar patterns, and have been stuck in it for over a year. While I'm not happy with the loss in progress and the small amount of weight I've put back on, I try to focus on the fact that I rebound quicker than I have in the past. Feel free to add me if you'd like to support one another.

tulips_and_tea

Congrats on losing 100 lbs! That's great. Now that you only have 15 lbs to lose the loss will be much slower. Adjust your expectations.

I agree with the others that it's time to make a new plan. Get rid of the "cheat" mindset. It's a habit. Habits can be broken and/or replaced. Eat what you truly enjoy. Slow down, savor each bite and track your portions.

Have you taken pics of yourself for progress? Do you track your body measurements? Those can be helpful tools to keep you moving forward.